Ancient practice. Growing evidence.
Tai Chi existed long before modern researchers began studying it. Today, research is helping us understand some of the physical and psychological benefits associated with regular practice.
Respect the traditional teaching. Be honest about what modern science can demonstrate.
Balance & fall prevention
STRONGEST EVIDENCE
A 2023 systematic review and meta-analysis of 24 randomized controlled trials found that Tai Chi meaningfully reduced fall risk in older adults and improved multiple balance measures, including the timed up-and-go test and single-leg balance. The effect held for both healthy older adults and those already at higher risk of falling, and grew stronger with longer, more frequent practice. Notably, the review found Yang-style Tai Chi to be more effective than Sun-style for this outcome.
Physical function & mobility
GOOD EVIDENCE, MORE MIXED THAN BALANCE
A systematic review and meta-analysis found significant improvements in postural balance and strength across multiple major lower-limb muscle groups among Tai Chi practitioners compared to non-practitioners. Evidence specifically for pure strength gains (as opposed to balance and functional mobility) is more mixed across the wider research base — some reviews find clear benefit, others find no significant advantage over standard exercise for measures like grip strength.
Systematic review and meta-analysis, muscle strength and postural balance →
Stress & psychological well-being
GOOD EVIDENCE, SOME METHODOLOGICAL LIMITATIONS
A meta-analysis covering 40 studies and nearly 3,800 participants found that regular Tai Chi practice, from one hour to one year, was associated with meaningful reductions in stress, anxiety and depression, and improved mood, in both healthy adults and those with chronic conditions. The review's authors noted that study designs varied and called for larger, longer, better-controlled trials to confirm the size of the effect.
Wang et al., 2010, BMC Complementary Medicine and Therapies →
Cardiovascular health
PROMISING, MOST ROBUST IN HYPERTENSIVE POPULATIONS
Multiple meta-analyses in adults with essential hypertension have found that Tai Chi practice, particularly over 12 weeks or longer, is associated with meaningful reductions in both systolic and diastolic blood pressure. Evidence in the general, non-hypertensive population is less consistent, and researchers have noted high variability between studies. We do not present Tai Chi as a treatment for hypertension or any other cardiovascular condition — the honest summary is that the evidence is promising, particularly for people managing high blood pressure, but should be discussed with a doctor rather than substituted for medical care.
Multiple systematic reviews on Tai Chi and essential hypertension →
Important note
Tai Chi may support health and well-being, but classes at The Taichi Academy are educational and recreational and are not a substitute for individualized medical assessment or treatment. If you have a medical condition, speak with your healthcare provider before beginning any new physical practice.
ABOUT THE AUTHOR
Shiv Shankar is a Yang Style Tai Chi instructor and physiotherapist with more than 20 years of clinical experience. He teaches at The Taichi Academy Canada and is founder of MEX Physio in Milton, Ontario. His professional background informs the Academy’s modern discussion of movement and health, while the traditional Tai Chi curriculum follows the teaching received from Sifu George Thomas.